Julkaistu:

Viikko-ohjelma 25.-31.8.-25

Ma 25.8.

EMOM 36

  1.  Row
  2. Pistol squats (alt)
  3. Rope pull up taps
  4. Deadbug @mb
  5. Du’s
  6. Ring support hold + bottom of dip hold
  7. Tempo goblet squats
  8. Hollow/superman hold
  9. Rest

Work @ easy effort or practice skill & strenght

 

 

Ti 26.8.

a) snatch tech. E1,5m x 5 

  1 no feet s.balance + 1 ohs x 1-2 (from rack) @light bb

b) 10:00

1-2 snatch 

@ focus on technique!

 

c) Core 3 rds

  1. Copenhagen plank hold 15/15s
  2. Seated plate shoulder rocks 30s
  3. Weighted windshield eipers 30s

 

 

Ke 27.8.

1min on/ 20s off x3 / patteri 

= 12:00

+ 3:00 lepo pattereiden välissä

  

Patteri 1

1) 8 sumo squat -> reverse lunges 

2) 8/8 1-arm ring row -> c2r hold (both hands

 3) Run

Patteri 2

1)8 cyclist squats-> mountain climbers

2) 8/8 DB/KB seated press -> reverse plank hold 

3) row

Patteri 3

1) 8/8 1-legged DL @kb/db

2) 8-deficit push ups /hspu -> partial pull-ups 

3) bike

 

 

To 28.8.

Notkea raato

 

 

Pe 29.8.

a)Clean tech.  

E1,5m x 5 

1 pause clean & jerk x 2

b) 10:00 

1-2x C&J @ focus on technique!

 

c) ”Pikku” hiki 

EMOM 9 

  1.  12 wb
  2. 16 Abmat situp
  3. Strict pull ups (m.r.)

 

La 30.-Su 31.8.

Lepo

open gym omalla avaimella